Daily score: 9
Workout:
Mountain biking- 2 hours
A. Weighted negative Muscle ups; accumulate 10 slow controlled reps
10 with 5#’s
B. Weighted pull ups; 2-3x3; rest 90 seconds
26x3x3
C. Butterfly CTB tech work 10 min
Done
D1. Strict hspu; 10 reps x4; rest 15 sec
6/4, 6/4, 6/4
D2. Double unders; 70 reps AFAP x4; rest 15 sec
70x4 (all split in 2 sets)
D3. HS walk; 50 feet x4; rest as needed to recovery
20/10/10/10
10/10/10/10/10
10/10/10/10/10
10/10/10/10/10
E1. Singel arm DB strict press; 10-12x2; rest 1 min
25x12
25x12
E2. Singel arm DB bench press; 10-12x2; rest 1 min
35x12
35x12
E3. Singel arm ring rows 10 reps x2; rest 1 min
10x2x2
+
mobility work 20-30 min
Done
Had an amazing ride this morning. Gorgeous scenery, even the drive. Pretty surprised I was able to do 3 pull ups with 26#’s. That was cool. The ‘D’ series took a lot of grit. I am feeling improvement on the HS walking. Sticking to 10 foot chunks and not much rest seems most successful. Thanks!
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